would there be anything wrong with lifting twice?

[nooob]

ok i just got done with my 7am lift.

i run at 2:30 and then the track team goes in the gym at 430 to lift.

i sometimes skip the 7am and just lift at 4:30pm with the team.

would there be anything wrong with doing both though? like if i went and lifted at 4:30 again and did the same exact routine or maybe tomorrows routine would there be anything wrong with it?

i didnt do anything overwhelming this morning. so i dont think id be over trainning but what do you guys think?

thanks.

 

[SgtSlaughter]

I think if you have no preset goals outlined you can do whatever the hell you want.

Won't get you far though.

 

[thesuaveone]

It really depends on what you do while at the gym. When I ran track, most of our gym time was circuit training for additional conditioning. That on top of a regular split probably would burn you out fairly quick. If you are going to be able to determine how/what you lift when you are there, then you should be able to get away with doing a standard two a day split. I wish I had the neergy to actually get up early to lift so I could try that myself, but I usually peter out a week or two into the program.

Need more information on your proposed lifting to really give you a complete answer.

 

[nooob]

k well off the top of my head this is what i did this morning.

abs

powerclean 5 x 3
60%
70%
80%
83%
85%

bench same as above 5 sets of 3 at the same percentages of max

RDL
3x10 30 pound DBs

Contractions (i believe thats what they are called)
3x10 45pound DBs

Dips
1x30

DB 21s
10pound DB

Back Hyperextensions
3x12 holding 25pound plate

DB hammercurl 3x10
1x10 25s
1x10 30s
1x10 35s

and i believe that was it. the only thing i really felt was my biceps cause they are so weak as ive never really trainned them.

but everything else left me feeling like...ok well that was nice..

so yea...i was thinking of going back in after running and doing some more.

but i guess after 2 replies thats not such a good idea.. i lift 3 days a week M W TH and run 5 days a week M W TH F Sat.

my goal is to gain 10-15 pounds then lose maybe 5 or so once my competition season starts.

this morning i was 178 and im 1 week into my cycle of tbol/prov. my caloric intake is ~3500ed but its getting bumped up everyday as im seeming alot hungrier lately.

so yea thats it. would going back in after running be too much?

 

[H_T_]

you create deficits when you train. at 178, you can't really afford to do that...

 

[nooob]

oop no the bench was 6 for the first 2 then 3 reps the last 3.

this is week 1 in a 5 week lifting schedule and then ill go to invseason lifting which will have me going to maybe 80% of my max at most

 

[Smurfy]

you create deficits when you train. at 178, you can't really afford to do that...

lol

 

[nooob]

ok well then what can i do to this Day 1 of my lifting week to get more out of it?

add more weight to certain exersices, do more lifts, more reps?

 

[H_T_]

ok well then what can i do to this Day 1 of my lifting week to get more out of it?

add more weight to certain exersices, do more lifts, more reps?

wth do you want? if you're so full of energy, you're definitely not training very hard. unless you're a spaz or something. try doing a 20 rep set of full breathing squats. start your week with that.

 

[nooob]

squats are tomorrow. im saying with what i have for day 1 here, and with the goals i want to accomplish (gain 10-15 at the end of week 5)

what should i do to this day 1 to get more out of it?

say you were the trainer who gave me this workout for day 1.

what reps and weights would you put different for each lift?

 

[H_T_]

i'd throw that routine in the trash. it looks like something i'd put a 50 y/o woman with osteoporosis on.

 

[nooob]

ok neone else...

someone who isnt too cool to actually help?

thanks

 

[H_T_]

you're doing too much to gain. you're burning more than you are taking in. how is it possible to gain 15lbs. in 5 weeks if you are doing almost 30 sets a workout? you'll do better if you cut back on the exercises, focus mainly on basic compound movements, have a day of rest between sessions & keep the calories up.

 

[SgtSlaughter]

you're doing too much to gain. you're burning more than you are taking in. how is it possible to gain 15lbs. in 5 weeks if you are doing almost 30 sets a workout? you'll do better if you cut back on the exercises, focus mainly on basic compound movements, have a day of rest between sessions & keep the calories up.

ditto.


Less is more when you're gaining. But that less better be 110% effort and heavy ass weights. You shouldn't be able to train more than 3 or 4 days a week strength training like that.

 

[Matt_M.]

Use MR's 3x5 system. Someone link.

 

[H_T_]

i used Mike Mentzer shit 15 years ago. i was gaining a pound every workout. but i was also getting fat. maybe check that out, it has it's merits....

 

[Cynical Simian]

Don't listen to these guys. If you work out two times you'll get twice the gains. And if you're really hardcore, you can do the same workout three times in one day to get thrice the gains.

 

[SgtSlaughter]

Don't listen to these guys. If you work out two times you'll get twice the gains. And if you're really hardcore, you can do the same workout three times in one day to get thrice the gains.

wait... don't forget to eat in your sleep, and wake up at 2:17am and to 3 sets of push-ups for uber biggness.

 

[SgtSlaughter]

Use MR's 3x5 system. Someone link.

Ripptoe's is good.

http://forum.bodybuilding.com/showthread.php?t=998224

 

[H_T_]

i saw a kid doing push ups friday. i felt like grabbing his belt and yanking him perpendicular. do those when you're locked down, not when you have 10 tons of weight around you.

 

[SgtSlaughter]

i saw a kid doing push ups friday. i felt like grabbing his belt and yanking him perpendicular. do those when you're locked down, not when you have 10 tons of weight around you.

at least hide in a closet and do them, damn.

I noticed push up bars (so you can go "below sea level") on the floor next to the pec fly machine in my gym... crazy supersetts yo

 

[nooob]

lol ok good stuff.

so then how would this look for day 1

powerclean 3 x 3
83%
85%
87%

bench same as above 3 sets of 3 at the same percentages of max

instead of RDL i could deadlift 180 pounds 3x3

Contractions (i believe thats what they are called)
3x5 60pound DBs

Dips weighted
1x15

DB 21s (these are already low reps with 7+7+7 and they are already pretty tough)
15pound DBs instead of 10 2 sets

Back Hyperextensions
2x6 holding 45pound plate

DB hammercurl 3x6
1x6 40s
1x6 45s
1x6 50s

does that look better?

o yea and going in after running today would have killed me. i nearly passed out at the track i ran 4 200s in 22-23.0 seconds and it doesnt sound like much but it is hell even with 5 minutes rest in between.

 

[Cynical Simian]

If your 3x3 deadlift is 180 pounds, you don't need to be dicking around with percentage-based workouts or a bunch of assistance lifts. Read the links (especially to the Rippetoe 3x5) that were provided earlier in the thread.